MetCon
Every 5 minutes for 25 minutes
100 DU
20 TTB
20 Burpees
Fx: 150 SU, Hanging Leg Raise
P/O as written
Stimulus: Grunt/Figure Skater
MetCon
“Karen”
150 Wall Balls
Time Cap: 10 min
Fx: 14/10
P/O: 20/14
Regrets: Go to a store and complain about their service
Stimulus: Burner
Accessory
4 rounds
10 Donkey Kicks each leg
10 Romanian Deadlifts each leg (use a DB)
20 Monster walks with band (10 each direction)
Strength
Warm-up to about 80% of 1RM C&J and then
Every 90 seconds for 6 rounds
(You only get one attempt each round)
1 Squat Clean + 1 Split Jerk
*Your goal is to try and hit the heaviest weight you can at the end of 6 rounds
MetCon
21-15-9
HSPU
Pistol (reps x2)
Pullup
Time Cap: 12 min
Fx: Piked Pushup, Jumping Air Squats (Same reps), J-hook row
P: C2B
O: Strict and C2B
Stimulus: Figure Skater/Burner
MetCon
AMRAP14
30′ HS Walk
15 Power Cleans
30 Wall Balls
Fx: Dolly Walk, 95/65, 14/10
P: 115/75, 20/14
O: 135/95
Stimulus: Figure Skater
Abcessory
3 rounds
15 Hollow Rocks
15 V-ups
15 sec Hollow Hold
METCON
(Trade Reps aka You Go I Go after each rep)
2 rounds
40 Squat Snatch
40 DBall over shoulder
40 Burpee Box Jumps
40 Clusters
Time Cap: 30 min
Fx: 95/65, 50/30, 20/18″
P: 115/75, 70/50, 24/20″
O: 135/95, 100/70, 24/20″
STIMULUS: GRUNT
MetCon
Every 2 minutes for 10 minutes
15 TTB
Remaining Time Max DU
Rest 2 min
Every 2 minutes for 10 minutes
15 KB Swings
Remaining Time Max DU
Score is total DU
Fx: Single Unders, Hanging Leg Raise, 35/25
P: 53/35
O: 70/53
Stimulus: Capacity
MetCon
Every 5 minutes for 25 minutes
500m/450m Row
20 Push Jerks
20 Overhead Squats
Fx: 95/65
P: 115/75
O: 135/95
METCON
0:00 – 9:00
21-15-9
Deadlift
Pushup (rep x 2)
9:00 – 18:00
21-15-9
Bar Facing Burpee
Pullup
18:00 – 27:00
21-15-9
Deadlift
Pullup
Fx: 135/95, Kneeling Pushup, J-hook row
P: 185/125, C2B
O: 225/155, C2B
Stimulus: Grunt/Capacity
* If the athlete finishes the workout before the time range, they get to rest. If they don’t finish, then they go directly to the next part with no rest
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MetCon
4 rounds
14 Lungesters
12 Hang Power Cleans
10 HSPU
Time Cap: 14 min
* Lungester = Like a thruster, but it is a front rack lunge directly into a press instead of a squat
Fx: 75/55, Piked Pushup
P/O: 95/65
Stimulus: Grunt
Strength
5 working sets (working = heavy-ish weight)
10 stepback lunges from front rack
MetCon
100 Alternating DB Snatch
80 Pushups
60 Calorie Row
40 Box Jumpovers
20 DBall over the shoulder
Time Cap: 25 min
Fx: 35/25, 20/18″, 50/30
P: 50/35, 24/20″, 70/50
O: 53/35, 24/20″, 100/70
Stimulus: Capacity